Archive for March, 2014

week 15

March 30th, 2014

Monday

Zimmerman

25 min amrap

11 chest to bar

2 deadlifts 150kg/110kg

10 handstand push ups

Tuesday

16 min amrap

run 400

20 wall balls

10 chins

Wednesday

For time:

25 Handstand push-ups

50 Toes-to-barRun

800 meters

75 Push press, 35kg/20

150 Double-unders

Thursday

21-15-9

deadlift 70kg/50kg

cleans

push jerk

B 75 burpees

Friday

back squat

5 .5 .5 .5 .5

B 3 RFT

27 box jumps

20 burpees

11 squat clean 50/40

Saturday

3 RFT

25 squat clean thruster

10 chin ups

 

 

week 14 2014

March 23rd, 2014

Monday

push jerk

5. 5 .5. 3. 3. 3. 1. 1. 1

8 min amrap

25 deadlifts 80/60kg

run 100m

25 push ups

25 box jumps.

Tuesday

Jack

Complete as many rounds as possible in 20 minutes of:
10 push press, 50/30kg
10  kettlebell swing, 14/16kgs
10 box jump,

Wednesday

Linda

10.9.8.7.6.5.4.3.2.1

deadlift 1 1/2 body weight

bench press  body weight

clean 3/4 body weight

Thursday

4 rounds

Row 400

40 double unders

21 kettlebell swings

30 sit ups

15 burpees

Friday

50 .35. 10

Wallballs

KB snatches 16kg 12 kg

Jumping lunges

 

 

week 13

March 17th, 2014

Monday

Ryan

5 rounds for time

7 muscle ups

21 burpees

Tuesday

Arnie

With a single 16kg.12kg kettlebell:

21 Turkish get-ups, right arm

50 swings

21 overhead squats, left arm

50 swings

21 overhead squats, right arm

50 swings

21 Turkish get-ups, left arm

Wednesday

For time:
50 pull-ups
400-meter run
21 thruster, 45/30kg
800-meter run
21. thruster,
400-meter run
50 pull-ups

Thursday

Four rounds for time of:
Run 400 meters
50 Squats

21 kb swings

50 sit ups

friday

Games Wod

week 12

March 16th, 2014

Monday

Ryan

5 rounds for time

7 muscle ups

21 burpees

Tuesday

Later

week 11 10th March

March 10th, 2014

Well done John 175 /Nathan 140 best 14.2

Monday

14.2 again

Tuesday

5 Rft

Run 800m

10 squat clean 40/30kg

40 push ups

10 toes to bar.

Wednesday

3 RFT

15 kb thrusters 12/16kg

15 burpees

15 box jumps

run 200m

Thursday

4 x 4 min amrap

run 400

10 push ups

5 ring dips

21 kb swings

Wallballs for score

2 min rest between rounds

Week 10 3rd march

March 2nd, 2014

Well done everybody on games workout 14.1

Monday

Squat Cleans

5-5-5-5

Dianeish

run 600m between sets

21-15-9 reps for time of:
Deadlifts 100kg/75kg
Handstand push-ups

Tuesday

15 Squat clean, 60/45
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
30 Push press / push jerk, 30/20kg
30 Double-unders
15 Thruster, 60/45kg
30 Pull-ups
30 Burpees
30m Walking lunge

Wednesday

Three rounds for time of:
15 Wallballs

15 front squat 50/35kg
15 Burpees

run 400

Thursday

Nancy

5 rounds for time of:
400 meter run
15 Overhead squat, 45/35kg

Friday

Games Wod 14.2

Good luck

Saturday

Games Wod 14.2